Good morning. I can’t believe it’s Monday morning again and it isn’t a Bank Holiday. As always, I hope whoever reads this life and training update had a fabulous weekend. If, like me, you didn’t, I hope that the next seven days are more positive for both of us. My weekend had a couple of highlights, Sutton Park parkrun and a Saturday lunchtime pint in the sunshine.
For the reasons I’ve already outlined, I decided to start again with the Couch to 5k training plan that is available on the NHS Live Well website. This version of the Couch to 5k training plan should take nine weeks.
The NHS Live Well website provided the following information about the interval sessions in Week 3 of the Couch to 5k training plan.
My Tuesday, Thursday, and Sunday interval sessions started with a fast 5-minute warm-up walk and ended with a slightly slower 5-minute cool-down walk. I supplemented the interval sessions with cross-training sessions and two rest days. As I still don’t have access to an exercise bike and I can’t afford to join a gym, my cross-training sessions comprised of 30-minute walks.
As I would love to complete the Couch to 5k, I dedicated time every day to stretching and strength and conditioning. In addition, I used my Bob and Brad Q2 Mini Massage Gun to massage my quads and calf muscles before each interval session and whenever I felt my legs would benefit from an extra massage.
Monday – 30 mins cross training
After a longer than originally anticipated break from running due to the combination of a complete loss of motivation and temperamental knees, I decided to restart the Couch to 5k at Week 3. I rescheduled all the training sessions on Garmin Connect, made sure my Garmin updated and proceeded to spend more time worrying about running than running.
I could and should have made the most of the Early May Bank Holiday, but in typical Emma style, I spent most of the day sitting inside my house on my own, feeling sorry for myself. I ignored the ‘to-do’ list I’d written the previous evening, and I didn’t leave my house until I forced myself to complete a 30-minute walk just as it was getting dark. Such a waste of a day.
Tuesday – 18 mins intervals (run 90 secs/walk 90 secs/run 3 mins/walk 3 mins x 2)
Returning to work after a long weekend is always a bit of a struggle. I wasn’t overly thrilled when I checked my Outlook calendar and discovered I had a day of back-to-back meetings to look forward to. Apologies for how moany this weekly update is already sounding. Work was challenging, and I was feeling drained when I was able to shut down my work laptop at 4:30pm. I’ve no idea how people manage to balance working with looking after families. I’m struggling to balance working a minimum of 40 hours a week and trying to buy a house.
After allowing my healthy evening meal of cheesy chips to settle, I got changed into the running gear I’d laid out the previous evening, worked through some strength and conditioning exercises, and massaged my calf muscles. Earlier this year, I completed most of my interval sessions in the dark, training in the light made it easier to spot the numerous wheelie bins blocking the pavements. I know I’m repeating myself, but the first interval session after a break from running due to a running injury always feels a little stressful. To make matters worse, since Lina left Ebrook Osteopathy and Sports Clinic to return home, I’m yet to find a replacement Osteopath.
I completed my warm-up walk, checked my laces weren’t too tight, selected my ‘Random Bits and Pieces’ playlist on Spotify, and started to run. I’d love to say my pacing was sensible, but it felt so good to be back running, I ran the first interval at a pace that was a little too ambitious for my fitness levels, which set the tone for the rest of the interval session. I think it’s fair to say I was frustrated to see just how overly ambitious and inconsistent my pace was.
At least the interval session was enjoyable and, despite my trainers feeling as cushioned as a pair of clogs, pain-free. I reached the end of the 18 minutes, captured a somewhat blurry photo, and then started my cool-down walk.
I got home, drank a glass of chocolate milkshake, did the washing up, and massaged my calf muscles for a second time. I can’t remember who reviewed Fit Kit and shared a discount code over on Instagram, but I’m easily influenced, and I invested in a couple of bottles of Magnesium Body Moisturiser. I figured smothering my legs in Magnesium Body Moisturiser after I’d run couldn’t do any harm.
Wednesday – Rest
My rest day was restful. Work was so busy, I didn’t have time to squeeze in a lunchtime walk. After spending far too many hours staring at a computer screen, as soon as I finished work, I spent an hour clearing what I hoped were weeds from the front garden.
Thursday – 18 mins intervals (run 90 secs/walk 90 secs/run 3 mins/walk 3 mins x 2)
After a lot of procrastinating, I headed out on my warm-up walk just before 9pm. It was a lot darker than I was expecting, not helped by the fact that, thanks to Birmingham City Council’s cost-cutting measures, the streetlights didn’t come on until it was dark. The combination of the limited light, wheelie bin hazards, and uneven pavements did have one unexpected positive, I completed my interval session at a more sensible, if inconsistent pace.
Rather frustratingly, my trainers once again felt about as cushioned as a pair of clogs. I don’t understand why, as I’ve only run 25 miles in them. I reached the end of the 18 minutes feeling rather warm, loosened my laces, and made it to the end of my cool down walk without being heckled. I really do need to work on my selfie skills.
I got back home, drank a glass of strawberry milkshake, and gave my calf muscles a massage with my massage gun. I’d love to say I remembered to use the Magnesium Body Moisturiser I mentioned earlier in the week, but I completely forgot.
Friday – Rest
As Friday was a very welcome rest day and this weekly update is already very lengthy, I’ll mention that I entered the 2026 Great Birmingham Run and leave it there.
Saturday – 30 mins cross training
When my parkrun alarm woke me, I didn’t want to get out of bed as I was feeling tired after a few too many disturbed nights. Had I not set myself a target of completing 50 parkruns this year, I might have attempted to get more sleep.
As always, I ended up enjoying every minute of Sutton Park parkrun, it was very much a case of time flies when you’re having fun. I ran and walked with Gemma and managed to avoid the temptation of the ice cream van at the Jamboree Stone. After a what turned out to be a record-breaking Sutton Park parkrun with 625 finishers, I spent a couple of hours in the Communitea Café discussing all sorts of random topics and helping sort through a mountain of finish tokens. Amazingly, no finish tokens had gone AWOL and I remembered to post and update on Instagram.
You know your updates are boring when only 20 out of 1055 followers take the time to ‘like’ what you’ve shared.
After a fun morning and lunchtime, the rest of my Saturday was more what I’d describe as mundane and not exactly blogworthy. I don’t think people want to read about my mortgage application or Vinted purchases. Following a productive afternoon and evening, I laid out some running gear and headed to bed at a sensible time as I wanted to get the final interval session of the week done before 8am.
Sunday – 18 mins intervals (run 90 secs/walk 90 secs/run 3 mins/walk 3 mins x 2)
I set my alarm for 5:30am but must have switched it off in my sleep as I was woken by the sun just before 7am. I briefly lay in bed debating trying to get more sleep. I decided running in the morning when it was cooler and quieter would be the best option, so I got changed into some running gear, worked through some strength and conditioning exercises, drank a glass of water, and headed out into the Sunday morning sunshine.
During the warm-up walk, my knees reminded me I’d done a lot of walking and some running the previous day but felt more fatigued than niggly. I reached the end of the warm-up walk, checked my laces, selected some cheesy tunes, and then started my interval session. Although my legs felt quite fatigued during every run repetition, I enjoyed every second of the interval session. Running in the daylight was far more enjoyable than running in the dark, and conditions were perfect for running.
I completed my 5-minute cool-down walk, captured this slightly dubious selfie, and headed home feeling pleased with myself.
Although my pacing didn’t feel inconsistent while I was running and during my recovery repetitions, when I looked at my running and recovery splits, it was clear my pacing was a bit dodgy. Something I need to work on.
The rest of my Sunday was productive, as I needed to make the most of the weekend. I won’t bore people with the details, but it included three loads of washing, two hours of gardening, a trip to the tip, some life admin, and an afternoon nap. I saw that the photos Rob took during yesterday’s Sutton Park parkrun had been uploaded, thanks for this photo, Rob.
[Photo: Rob Andrews]
So, after a longer than originally anticipated break from running, that’s week three of the Couch to 5k completed. Just another six weeks to go.
The fourth week of the Couch to 5k training plan looks more challenging. I’ve said it before but unless I run at a pace I have a chance of maintaining, I know I’ll struggle to run for 5 minutes. It’s clear from reading my previous Couch to 5k training updates that I’ve always found Week 4 of the Couch to 5k difficult.
Training totals:
Niggleometer:
Did you have a good weekend?
Do you prefer running in the morning or in the evening?
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